wod

competitors

Metcon (AMRAP – Rounds)

Metcon (AMRAP – Rounds)

Metcon (AMRAP – Rounds)

fitness

10 Shoulder to Overhead

10 Strict Ring Pullup

AMRAP 10min

Strict press (3-3-3-3-3)

Push-ups (max effort)

Metcon (Distance)

Rowing Intervals

Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.